Principles of Training

Section B- Physiology

SpecificityProgressionOverload

FrequencyIntensity TimeType

Reversibility TediumYou may get a mark for writing ‘SPORT’ as well

as explaining them.

Principles of Training

Every activity is different in terms of its fitness requirements- you must consider …

Sport you are playingMuscle fibres types/ muscles usedSimilar skills/ movements Intensity of activityTime/ duration of activity Age/gender/abilityEnergy system (Aerobic/ Anaerobic )

Specificity

Increase the amount and intensity of exercise gradually in order to improve but avoid injury.

Progressive

Working harder/ training harder than normal

Causes adaptions- you gradually increase this to get progression.

Frequency- train more oftenIntensity- train harderTime- training for longerType- use different forms of exercise

FITT Principle.

Overload

Use it or lose it! Too much restFitness lost quicker than gained2 weeks off- 3-4 weeks to regainRemember- you must avoid overtraining-

doing too much without sufficient rest. Moderation is important.

Reversibility

Need to vary training to prevent boredom by using different training methods

Cross trainingUse a training diary

Tedium

Important not to overload the body so much it experiences exhaustion and can not adapt properly as there is too much damage.

A decline in performance is a sign of over training

Irritability and moodinessAltered sleep patternsLoss of appetiteLoss of motivation or competitive drivePersistent muscle soreness

Over Training

Previous years;Describe how you would apply the FITT

principles and specificity to improve fitness.

Probably wont be the same question again but will take similar format as in two training principles will be examined.

Exam Questions

Q)Describe how you would apply the FITT principles and specificity to a training programme. A)FITT Overload – work/train harder than normal; Example Causes adaptations/body adapts; Example Frequency – train more often; Example Intensity – train harder; Example Type – use different forms of exercise/activity; Example Time/duration – train for longer; Example Specificity Use same energy system/aerobic/ anaerobic; Use same muscle fibre-type/slow/fast-twitch; Use similar skills/movements; Use similar intensity to activity; Use similar duration/time to activity;

Exam Questions

Q) Explain how you could use the training principles of ‘progressive overload’ and ‘tedium’

or ‘type’ to improve a performers fitness. A) Progressive overload- working harder than normal/ Gradually increasing workload as

fitness increases. Can change the frequency of training- how often you train- must increase this give eg 3 x

week Can change the intensity at which you train- must increase this eg % HR Can change the time/duration- how long you exercise for eg 30-40mins Can change the type of exercise- vary the training method- eg circuits Tedium/Type- vary the training method to prevent boredom. Use different forms of training Danger of overuse injuries / overtraining Suitable examples circuits/ weights/ plyometrics for power Continuous for stamina

Example Exam Question

Explain how you would use the principles of training to develop a fitness programme.